How to Stock a Healthy Pantry + Recipes with Pantry Essentials

When you’re trying to leave the house as little as possible and when dinner out with friends is temporarily on hold, it can be tricky to put together recipes from your pantry or even know what to store! Has anyone else’s life felt like an episode of Chopped lately?

I’ve put together a list of healthy ways to stock your pantry and use up ingredients without eating all of your quarantine chips, cookies, and ice cream (although, if there’s ever a time for ice cream, it’s now!)

How to Stock Your Pantry, Fridge, and Freezer

What foods can be used for a variety of purposes that are also healthy? I put together a list below, but feel free to leave items off or replace them based on what you enjoy and can find at the store. And remember, there’s no need to hoard products, but it is important to have enough food so that you and your family can leave the house as little as possible.

Canned and Jarred Goods:

• Coconut milk (for baking, sauces, cooking rice, and more)
• Beans of various kinds
• Pumpkin (for baking, adding to oatmeal, and making sauces)
• Diced, crushed, and whole canned tomatoes
• Low-sodium vegetables, especially corn, artichokes, and spinach which contain a lot of nutrients
• Beef, chicken, and/or vegetable broth
• Low-sodium soups, like vegetable, tomato, and chili
• Nut butters
• Canned fruits in juice or water, like pineapple, peaches, and unsweetened applesauce
• Tuna and salmon
• Jarred and canned sauces, like marinara and pesto
• Roasted red peppers

Fruits and Vegetables:

Aside from the canned and jarred fruit and vegetables listed above, you’ll also want fresh and frozen fruits and veggies. This fresh produce lasts the longest:

• Potatoes and sweet potatoes
• Onions
• Carrots
• Apples
• Winter squash (like butternut and acorn)
• Cabbage
• Bagged lettuce and greens
• Citrus (including lemons and oranges)

Stock up on this frozen produce:

• Broccoli
• Peas
• Mixed veggies (like stir-fry vegetables or classic peas, carrots, and corn)
• Cauliflower and cauliflower rice
• Spinach
• Corn
• Butternut squash
• Berries (great for smoothies and oatmeal)
• Bananas (buy fresh and freeze yourself)
• Cherries
• Edamame
• Smoothie packs

Also consider juices (cranberry, tomato, apple, and orange) and dried fruits (cranberries, dates, prunes, raisins, unsweetened apple chips, etc.)

Grains and Legumes:

• White and brown rice
• Whole grains, like quinoa, couscous, or farro
• Pasta in a variety of shapes (make sure to include some whole grain options as well)
• Polenta and/or grits
• Lentils (great for chilis and soups)
• Dried beans
• Whole grain breads and crackers
• Oats

Proteins:

Feel free to freeze fresh proteins that you find, especially chicken, lean ground beef and steaks, and ground turkey. Frozen fish is also a great option, especially since it’s typically flash frozen and contains a high volume of nutrients.

Other than the items listed above, here are some other great proteins to keep around:

• Eggs
• Nuts (store in the fridge after opening!)
• Lean deli meats, like turkey and ham
• Chicken or turkey sausage
• Several types of cheese
• Greek yogurt (great for baking, smoothies, and snacks)
• Almond milk, oat milk, and other non-dairy options that keep longer than traditional milk
• Protein powders and chia seeds for smoothies, oatmeal, and more
• Meat alternatives, like tempeh, jackfruit, or tofu

Flavor Add-Ins and Essentials:

• Butter, or a non-dairy alternative
• Oils, especially olive and vegetable
• Vinegars, especially white, apple cider, and red wine
• Soy sauce, sesame oil, and fish sauce
• A wide variety of spices
• Honey
• Salsa
• Hot sauce (Tabasco and Sriracha)
• Capers and olives
• Jelly, jam, or preserves (watch for added sugar)
• Red and white wine (for cooking and drinking 😉 )
• Maple syrup
• Condiments (mustard, ketchup, mayo)

Baking:

• Flour (white and whole wheat)
• Baking soda and baking powder
• White and brown sugar, or sugar alternatives
• Vanilla extract
• Yeast
• Healthy baking mixes for pancakes, cornbread, etc.

Snacks and Miscellaneous:

• Dark chocolate
• Protein bars (watch out for added sugar!)
• Coffee
• Ice cream (because we all need a little treat during this time)
• Tea (especially ones that aid with sleep or calm you down)
• Popcorn
• Whole grain breakfast cereal
• Granola (watch out for added sugar)

Healthy Pantry Recipes

Cacio e Pepe

This is one of the easiest, most affordable pasta recipes out there, and requires only a few basic ingredients. But it still manages to pack a ton of flavor!

Watch the cooking demo

Smoothies

Smoothies are incredibly versatile and can be adapted to meet your current health needs (high fiber, low calorie, etc.) and pantry items. Feel free to switch out the type of milk you use, exchange fruits with what you have in your freezer, or throw in your favorite protein powder.

See my favorite smoothie recipe.

Taco soup

This hearty, healthy soup is the perfect dinner and is almost completely hassle free! Defrost a pound of ground beef, brown it in a pan, then throw that in the crockpot with some canned goods and you’re good to go!

Find the recipe here.

Whole wheat bread

Concerned about finding bread at the store? Making your own is easier than you think! This whole wheat bread recipe is full of great nutrients and requires only a few ingredients.

Get the recipe.

Tomato chickpeas and orzo

Orzo is a delicious rice-like pasta that pairs beautifully with sweet, tangy tomatoes and protein-filled chickpeas. Feel free to sub dried herbs for fresh, if that’s all you have in your pantry.

Get the recipe

Oatmeal

Oatmeal is like a blank canvas for a variety of sweet (or savory!) flavors. You can start with a base recipe (like this one) or even use original instant packets. Just watch out for hidden sugars in instant oatmeal! Here are just a few of my favorite add-ins:

• Creamy peanut butter and bananas
• Diced apples with cinnamon, brown sugar, and pecans
• Defrosted, frozen fruit (raspberries are delicious!)
• Dried cranberries, brown sugar, and almonds
• Canned pumpkin and a dash of maple syrup
• Crushed pineapple and dried coconut
• Turkey bacon and cheddar cheese
• Black beans, frozen corn, cumin, and chili powder

The options are endless, so let your imagination run wild!

Fried rice

Make your favorite takeout at home with pantry and freezer ingredients. Make any edits you need — leave out the egg, add a fried egg on top, toss in chicken or pork, or switch up the vegetables.

Get the recipe

Black bean enchiladas

These enchiladas are delicious, but are packed full of high-protein beans and healthy butternut squash. Give them a try; you won’t miss the meat!

Get the recipe

Frittata

Frittatas are another great blank canvas for healthy cooking. You can mix in whatever veggies and meat you’d like and modify to your tastes. But I love the spinach and tomato frittata here!

Healthy pancakes

Yes, there is such a thing! I love using Kodiak Cake’s boxed mix and add an egg white and coconut milk. But I know people who add everything from peanut butter to blueberries; there’s no wrong way to eat them!

Get the recipe

Tuna and white bean salad

I’m always looking for lighter ways to eat canned tuna than the traditional tuna salad. This tuna and white bean salad is full of healthy protein and is tossed in a tangy vinaigrette. Eat it by itself, on a bed of lettuce, or stuffed in an avocado (yum!)

Check out the recipe

Lemon and broccoli shrimp pasta

This is a great way to use up frozen shrimp and vegetables. If you don’t have shrimp, chicken would be a great complement to the tomatoes and lemon.

Get the recipe

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What recipes are you loving right now? What creative ways have you adapted your cooking? Let me know in the comments!